What should you not mix with protein powder? (2024)

FAQs

What should you not mix with protein powder? ›

Artificial Sweeteners, Flavors, and Colors.

A: Absolutely. Protein powder can be mixed with an array of solid and semi-solid foods for a tasty protein boost. Consider, for instance, the morning ritual of oatmeal. After your oatmeal is prepared, simply mix protein powder into it with a spoon and enjoy.

"People with dairy allergies or trouble digesting lactose [milk sugar] can experience gastrointestinal discomfort if they use a milk-based protein powder," McManus points out. It may be high in added sugars and calories.

Milk is most people's favorite liquid to mix their protein powder into. Cow's milk adds a creamy texture and extra nutrients, like calcium and vitamin D, to your shake. Plant-based milks, such as almond, soy, oat, and coconut milk offer a lactose-free alternative with similar nutritional profiles.

Potential side effects of protein shakes

You might experience the following if you drink protein shakes. Gas, bloating, diarrhea, stomach cramps. This happens most often with whey protein powders.

As well as protein some powders contain added sugars, flavouring and vitamins. High amounts of sugar could lead to spikes in blood sugar and also, of course, weight gain.

Many pre-packaged powders and mixes contain fillers, additives, and artificial sweeteners. Consuming only protein shakes for breakfast can also reduce variety in your diet. This can increase your risk of nutritional deficiencies.

Special Precautions and Warnings. When taken by mouth: Whey protein is likely safe for most adults when taken appropriately. High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

When you drink them as part of a balanced diet, protein shakes can support good health. But some people may have the following side effects: Gas, bloating, diarrhea or cramps: If you're lactose intolerant, some whey protein shakes may irritate your stomach. Large servings can also cause constipation and nausea.

Why doctors don t recommend protein powder? ›

Protein powders may also contain "high levels of lead and cadmium and heavy metals in them," White says, which is why she recommends people ensure the product they're using "has been appropriately tested for heavy metals." Heavy metals in protein powders has been flagged by two consumer organizations.

Your body is still absorbing the same amount of protein, whether you're eating it cooked or not. More specifically, cooking or heating protein powder at or above 160 degrees Fahrenheit is when whey starts to break down, according to research published in the Journal of Dairy Research.

An elite bodybuilder said he focuses on eating whole foods instead of protein shakes to build muscle. His diet includes lots of chicken and steak, carbs like rice and fruit, and healthy fats like avocado. He uses supplements like vitamin D and omega-3s that can help reduce inflammation and improve heart health.

Combine your protein powder with yogurt and fruit for a nutrient and calorie-dense breakfast to fuel you throughout the morning. This also makes for a great post-workout snack.

Yes, you can make a protein shake without a blender. The easiest way to do so is to use a shaker bottle – a plastic bottle with a small metal whisk inside.

Yes, mixing protein powder with water can lead to quicker absorption and digestion compared to mixing it with milk. Specifically, according to Simon, “If you're having a shake post-workout, then mixing with water will result in faster digestion and absorption of the protein in the muscle.”

Any type of milk will work – dairy-based, almond, or soy are all great additions to a protein smoothie. Just add 1-2 scoops of protein powder after you've added 6-12 oz of liquid (milk or water) to a blender with all your favorite smoothie ingredients.